Sweet Corn and Cheddar Souffles (from Shape Mag July 2009)

KaitieBug

This was AMAZING, and really wasn't as complicated as it sounds!! Kept well in the fridge (but they only lasted a day in my house :laugh: ) I made a few changes and noted them where I did, for those of you, who, like me, don't have much in the house right now Plus you really can't beat 170 calories per serving. It makes an excellent appetizer, lunch addition, or even breakfast...I ate the leftovers for breakfast :laugh: Hope you enjoy!!

Sweet Corn and Cheddar Souffles

Serves 6 (THEY LIE!! I only got 4 out of it! )
Prep Time: 30 min Total Time: 50 min

4-6 ramekins
1 tbsp unsalted butter (I used 0 cal cooking spray)
1 1/2 tbsp bread crumbs
2 tbsp olive oil
4 scallions, thinly sliced (I used a bit of regular chopped onion)
3 tbsp all purpose flour
1 c lowfat milk (used fat free skim)
4 large eggs, separated
1/3 c fresh corn kernels from 1 cob (I used canned)
1/4 c grated sharp white cheddar (used regular sharp cheddar)
1/4 tsp of salt (salt to taste at the end, it'll need it if you're a salt addict like me!!)
Pinch of cayenne
Pinch of fresh ground pepper
1/4 tsp cream of tartar
2 tsp chopped chives

Preheat oven to 375. Grease six 6 oz ramekins with butter. Divide bread crumbs among ramekins, turn to coat, and gently shake off excess. Place on rimmed baking sheet and set aside.

Heat oil in medium saucepan over medium-low heat. Toss in scallions and sautee for 2 min or until soft. Add flour, stirring constantly for 3 min. Add milk and raise heat to medium high-do not boil. Whisk for 4 min or until the mixture thickens slightly; remove from heat. (Don't mix it constantly here or it'll take forever to thicken)

Lightly beat egg yolks in a large bowl. Stir in a spoonful of the hot milk mixture, then pour in the rest. Stir in the corn, cheese, salt, cayenne, and black pepper and set aside.

In a small bowl, beat egg whites and cream of tartar until they form peaks. Fold 1/3 of the egg whites into the corn mixture. Add remaining egg whites; mix gently (a few streaks of white should remain). Divide among ramekins and bake for 18-20 minutes or until tops are PUFFED and GOLDEN BROWN. Sprinkle with chopped chives and serve immediately.

Per Serving: (1 souffle) 170 calories, 12g fat, 4g sat fat, 8g carbs, 8g protein, 1g fiber,109mg calcium, 1 mg iron, 197 mg sodium

ENJOY!!!!!!!

omid990

this sounds delicious. i'll definitely have to give it a try.

i've seen cream of tartar in a few recipes but i've never used it. what is it? is it expensive to buy? what part of the grocery story would i find it in?

thanks for the recipe!

Fit4Vet

bump for later:bigsmile:

KaitieBug

this sounds delicious. i'll definitely have to give it a try.

i've seen cream of tartar in a few recipes but i've never used it. what is it? is it expensive to buy? what part of the grocery story would i find it in?

thanks for the recipe!

It's in the spice aisle, and it was pricey for a spice but it lasts forever. I think I paid about $5 for it? It was definitely worth it for this recipe though!!!

stuartme123

mmmm, i really want to try this

JaneAusten

I'm bumping this so I can find it again! Thanks